Comparação de protocolos de jejum

16:8 is the most widely practised intermittent fasting protocol — a 16-hour fast with an 8-hour eating window. 18:6, 20:4, and OMAD extend the fast further. 14:10 and 12:12 are gentler entry points. 5:2 alternates normal days with two low-calorie days per week.

Compare os horários de jejum intermitente mais comuns lado a lado. Cada protocolo tem uma janela de jejum, janela de alimentação e nível de dificuldade diferentes.

Protocol	Jejum	Janela de alimentação	Summary	Start
16:8	16h	8h	A 16-hour fast with an 8-hour eating window — the most widely practised intermittent fasting schedule.	Iniciar timer 16:8
18:6	18h	6h	An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.	Iniciar timer 18:6
20:4	20h	4h	A 20-hour fast with a 4-hour eating window — an advanced protocol sometimes called the Warrior Diet.	Iniciar timer 20:4
14:10	14h	10h	A 14-hour fast with a 10-hour eating window — a gentle entry point into time-restricted eating.	Iniciar timer 14:10
12:12	12h	12h	A 12-hour fast with a 12-hour eating window — the most approachable form of time-restricted eating.	Iniciar timer 12:12
OMAD	23h	1h	One Meal a Day — a 23-hour fast with roughly a 1-hour eating window.	Iniciar timer OMAD
5:2	2 days/wk	~500 kcal	Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.	Iniciar timer 5:2
23:1	23h	1h	A 23-hour fast with a strict 1-hour eating window — closely related to OMAD but with a fixed one-hour limit.	Iniciar timer 23:1

16:8
A 16-hour fast with an 8-hour eating window — the most widely practised intermittent fasting schedule.
Jejum: 16h
Janela de alimentação: 8h
18:6
An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.
Jejum: 18h
Janela de alimentação: 6h
20:4
A 20-hour fast with a 4-hour eating window — an advanced protocol sometimes called the Warrior Diet.
Jejum: 20h
Janela de alimentação: 4h
14:10
A 14-hour fast with a 10-hour eating window — a gentle entry point into time-restricted eating.
Jejum: 14h
Janela de alimentação: 10h
12:12
A 12-hour fast with a 12-hour eating window — the most approachable form of time-restricted eating.
Jejum: 12h
Janela de alimentação: 12h
OMAD
One Meal a Day — a 23-hour fast with roughly a 1-hour eating window.
Jejum: 23h
Janela de alimentação: 1h
5:2
Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.
Jejum: 2 days/wk
Janela de alimentação: ~500 kcal
23:1
A 23-hour fast with a strict 1-hour eating window — closely related to OMAD but with a fixed one-hour limit.
Jejum: 23h
Janela de alimentação: 1h

Not sure which window fits your schedule? Use the fasting calculator to find your ideal eating window times.

Comparação de protocolos de jejum

Comparar todos os protocolos